For a beginner,  running can be a complicated mission if you do not have the basic running strategies in place. Running becomes enjoyable when you learn the few tricks there is to it. Following these 7 running tips for beginners will help you experience that runners’ high in no time and you will be going on about how great running is.


1. Invest in the right shoe – Best Running Shoe

Take time to shop around for a good pair of running shoes. A great run is determined by how comfortable your feet are. With an ill-fitting shoe, you will not go far; you might even hate the sport instantly. Look for brands that are known for comfort as well as quality. Importantly, go higher than one to half size of your normal pair of shoes.

I highly recommend two brands when it comes to the best running shoes you can ever find; Asics and Brooks. They are durable, comfortable, fit any foot shape perfectly well and you pay for the quality of the shoe and not just for the brand name.

My number one running shoe is the ASICS Women’s Gel-Kinsei 6 Running Shoe, available on Amazon. It has the GEL cushioning for shock absorption, breathable and among other features, has the vertical flex grooves for that running on air-like feeling.

I also love the Brooks Adrenaline GTS 17. It is lightweight, and it is famous for awesome stability as well as the rounded heel which reduces the impact of the strides on your body. Grab your pair from Amazon and join the list of other satisfied runners.

 2. Shorten your strides

The second running tip for beginners is to be efficient with your runs by shortening your steps. Not only will this help you prevent injury, it will, in turn, save you a lot of energy as long strides consume more energy than necessary.

3. Blister proof your feet 

Blisters can be excruciatingly painful and uncomfortable and beginner runners usually experience blisters. This is the best running tip I received as a beginner.I was advised that in order to prevent the formation of blisters, I had to apply a thin layer of lubricant to my feet. Lubricants such as petroleum jelly are a runner’s go-to and that is what I have used since. Extra runners tip: to prevent chafing between the thighs, apply a lubricant such as Body Glide to that area of the body.

4. Build and strengthen your leg muscles

A strong lower body will immensely improve your performance. You can build stronger glutes and hamstrings by doing a variety of lower body exercises such as lunges, squats, deadlifts etc. Your speed will increase which will be a plus for you if you are a sprinter and if are a marathon participant, strong leg muscles will give your endurance level a huge boost.

5. Master breathing technique

Deep belly breathing, and not through the chest, is recommended in order to improve athletic performance. Inhale through the nose and mouth. The mouth should be kept open to allow the air to flow. Ideally, you should match your breathing to your strides if say you take three steps, then you should exhale for the same amount. Practice your technique until you determine which stride and breathing pattern works the best for you.

6. Strengthen your core muscles

A strong core is as vital as a strong lower body. Abdominal and lower back muscles make up core muscles which are responsible for balance and stability. During your leg training routine, core exercises should as well be incorporated. Planks, crunches, deadlifts and hip thrusts are some of the good workouts for the core.

Read more here on the best ab exercises

7. Find a running buddy

While some people enjoy running with a buddy, others prefer flying solo. If you need motivation or simply some company, a running buddy is the way and not only that, a running buddy is a safety net should anything go wrong.

Related post: Running Safety Tips

The buddy system has its own pros and cons and does not work for everyone. If you do decide on having a friend to run with, ensure that you do stick to your original intention as most people here lose focus and turn the run into a gossip-walk. Remember you are there to run and not to pass time.

best running tips for beginners


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